Also the actual cooking process is extremely rewarding and creative and has great therapeutic value in itself. Cooking extra portions and freezing provides fabulous and quick ready meals. Even when we buy low fat “healthy” ready meals from the supermarket they are often laced with lethal doses of salt and sugar to replace the taste of fat and become very unhealthy.

Setting up the store cupboard is essential and initially may seem costly but it can be done cheaply and just buying some of items as you need them can soon build up your stocks. From these items you will be able to create lots of tasty and cheap food especially for those days when funds are a bit low.

For basic meat, fruit and vegetables you cannot beat Aldi, Lidl Netto and Birkenhead Market. But you may have to use other supermarkets for some of the herbs and spices. Here’s a basic list to start you off:

1. Salt
2. Black pepper
3. Stock cubes (beef, vegetable)
4. Olive oil
5. Tins tomatoes (Buy whole not chopped as cheaper)
6. Tin red kidney beans
7. Tomato puree
8. Basmati rice
9. Pasta
10. Dried chilli flakes
11. Italian seasoning (or basil, thyme, oregano and bay leaves)
12. Onions
13. Garlic

1. Olive oil
2. Medium onion
3. 2 cloves garlic
4. 2 tins tomatoes
5. Italian seasoning
6. Good pinch of sugar
7. Salt and black pepper to taste
8. 2 mugs pasta shapes

Procedure:

1. Chop onion and garlic finely.
2. Heat good slosh olive oil in large frying pan on medium heat and add onion and garlic.
3. Cook gently stirring all the time till onion transparent but not brown
4. Add the 2 tins tomatoes and bash down with masher or wooden spoon.
5. Add sugar and good sprinkle of herbs.
6. Boil pan on water and add small slosh of olive oil.
7. Add pasta and cook for 10-12 minutes till tender (al dente) but not mushy.
8. Turn heat up on sauce and keep stirring and let it reduce till thick.
9. Drain pasta and serve with sauce. Grate some white mature cheese or parmesan over top.

(Optional: add some spinach leaves at very end to sauce for more flavour and goodness)

1. 1lb/500g Lean minced beef (or quorn if vegetarian)
2. 1 medium onion chopped
3. 2 cloves garlic
4. 2 tins tomatoes
5. ½ tube tomato puree
6. Chilli flakes or 1 fresh chilli deseeded and chopped finely.
7. Tin red kidney beans (drained and rinsed)
8. 1 mug Basmati rice (For 2)
9. Salt
10. Pepper
11. Beef stock cube (Oxo)
12. ½ teaspoon sugar

Procedure:

1. Take a large saucepan and press the minced beef to cover base like a large burger.
2. Cook on a medium to high heat till crusty brown underneath.
3. Turn over the mince as best possible and brown other side.
4. Break up and add onions, garlic and fresh chilli (if used) stirring all the time till onions clear but not browned.
5. Add the tomato puree and tinned tomatoes and bash down till quite smooth.
6. Add Chilli flakes to taste. (About ¼ teaspoon to begin as very HOT!)
7. Add crumbled beef stock cube.
8. Add ½ teaspoon sugar (this is to counteract the acidity of tomatoes)
9. Add drained and rinsed Red Kidney Beans.
10. Turn heat down and simmer (slight bubbling) slowly till thick (reduced – most of liquid evaporated) stirring often.
11. While chilli reducing cook the rice. This is a recipe for perfect basmati rice but if you can’t be bothered just use easy cook or boil in the bag!
12. Place mug of rice in medium saucepan.
13. In sink fill pan ¾ full with cold water and get your hand in and swish around.
14. Empty water out carefully but don’t lose the rice!
15. Repeat and repeat till water is clear... at LEAST 8 times.
16. Put your hand in flat over rice and pour water in till just reaches your knuckles.
17. Add good slug of salt.
18. Put on to boil and immediately reaching boiling point add tight lid and reduce heat to very low.
19. Cook for 12 minutes and DO NOT PEEK OR STIR!
20. Turn heat off and check rice. When cooked the rice on top is usually a bit bent looking. If not yet absorbed all the water just replace lid and will cook in its own heat.
21. Freeze any leftover rice and chilli in portions when cool for tasty nutritious ready meals!

1. 1lb/500g Lean minced beef
2. 1 medium onion chopped
3. 2 cloves garlic
4. 2 tins tomatoes
5. ½ tube tomato puree

Any or all of following herbs:

(Just a sprinkle)

1. Basil
2. Thyme
3. Oregano
4. Crushed Bay Leaf
5. Salt
6. Pepper
7. ½ teaspoon sugar
8. Beef stock cube (Oxo)
9. 2 mugs of pasta shapes

Procedure:

1. Take a large saucepan and press the minced beef to cover base like a large burger.
2. Cook on a medium to high heat till crusty brown underneath.
3. Turn over the mince as best possible and brown other side.
4. Break up and add onions and garlic stirring all the time till onions clear but not browned.
5. Add the tomato puree and the tinned tomatoes and bash down till quite smooth.
6. Add herbs, Oxo and sugar.
7. Add salt and pepper to taste.
8. Turn heat down and simmer (slight bubbling) slowly till thick (reduced – most of liquid evaporated) stirring often.
9. Cook pasta till tender but not mushy (al dente) drain and serve with bolognas sauce.
10. Top with grated parmesan or white cheese.

MMMMMMMMMMMMMMMMMMMMM!